Program Description
Achieve an aesthetic and strong physique with this hypertrophic plan focused on progressive overload and mind to muscle connection
Program Overview
- LevelIntermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJul 06, 2024 08:10
- Last EditedJul 13, 2024 04:00
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
4
15 reps
RPE 8
1B
Overhead Extension (Dumbbell)
4
10 reps
RPE 8
2A
Hammer Curl
3
12 reps
RPE 8.5
2B
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
3A
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
4
12 reps
RPE 9
4
Underhand Lat Pulldown
3
12 reps
RPE 8
5
Lat Pulldown
4
15 reps
RPE 9
6
Seated Row (Cable)
4
12 reps
RPE 8
7
Single Arm Iso Row
3
12 reps
RPE 8
8A
Pull-Up (Bodyweight)
3
12 reps
RPE 9
8B
Cable Crunch
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
4
15 reps
RPE 8
1B
Overhead Extension (Dumbbell)
4
10 reps
RPE 8
2A
Hammer Curl
3
12 reps
RPE 8.5
2B
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
3A
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
4
12 reps
RPE 9
4
Underhand Lat Pulldown
3
12 reps
RPE 8
5
Lat Pulldown
4
15 reps
RPE 9
6
Seated Row (Cable)
4
12 reps
RPE 8
7
Single Arm Iso Row
3
12 reps
RPE 8
8A
Pull-Up (Bodyweight)
3
12 reps
RPE 9
8B
Cable Crunch
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
4
15 reps
RPE 8
1B
Overhead Extension (Dumbbell)
4
10 reps
RPE 8
2A
Hammer Curl
3
12 reps
RPE 8.5
2B
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
3A
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
4
12 reps
RPE 9
4
Underhand Lat Pulldown
3
12 reps
RPE 8
5
Lat Pulldown
4
15 reps
RPE 9
6
Seated Row (Cable)
4
12 reps
RPE 8
7
Single Arm Iso Row
3
12 reps
RPE 8
8A
Pull-Up (Bodyweight)
3
12 reps
RPE 9
8B
Cable Crunch
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
4
15 reps
RPE 8
1B
Overhead Extension (Dumbbell)
4
10 reps
RPE 8
2A
Hammer Curl
3
12 reps
RPE 8.5
2B
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
3A
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
4
12 reps
RPE 9
4
Underhand Lat Pulldown
3
12 reps
RPE 8
5
Lat Pulldown
4
15 reps
RPE 9
6
Seated Row (Cable)
4
12 reps
RPE 8
7
Single Arm Iso Row
3
12 reps
RPE 8
8A
Pull-Up (Bodyweight)
3
12 reps
RPE 9
8B
Cable Crunch
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
4
15 reps
RPE 8
1B
Overhead Extension (Dumbbell)
4
10 reps
RPE 8
2A
Hammer Curl
3
12 reps
RPE 8.5
2B
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
3A
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
4
12 reps
RPE 9
4
Underhand Lat Pulldown
3
12 reps
RPE 8
5
Lat Pulldown
4
15 reps
RPE 9
6
Seated Row (Cable)
4
12 reps
RPE 8
7
Single Arm Iso Row
3
12 reps
RPE 8
8A
Pull-Up (Bodyweight)
3
12 reps
RPE 9
8B
Cable Crunch
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
4
15 reps
RPE 8
1B
Overhead Extension (Dumbbell)
4
10 reps
RPE 8
2A
Hammer Curl
3
12 reps
RPE 8.5
2B
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
3A
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
4
12 reps
RPE 9
4
Underhand Lat Pulldown
3
12 reps
RPE 8
5
Lat Pulldown
4
15 reps
RPE 9
6
Seated Row (Cable)
4
12 reps
RPE 8
7
Single Arm Iso Row
3
12 reps
RPE 8
8A
Pull-Up (Bodyweight)
3
12 reps
RPE 9
8B
Cable Crunch
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
4
15 reps
RPE 8
1B
Overhead Extension (Dumbbell)
4
10 reps
RPE 8
2A
Hammer Curl
3
12 reps
RPE 8.5
2B
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
3A
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
4
12 reps
RPE 9
4
Underhand Lat Pulldown
3
12 reps
RPE 8
5
Lat Pulldown
4
15 reps
RPE 9
6
Seated Row (Cable)
4
12 reps
RPE 8
7
Single Arm Iso Row
3
12 reps
RPE 8
8A
Pull-Up (Bodyweight)
3
12 reps
RPE 9
8B
Cable Crunch
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
4
15 reps
RPE 8
1B
Overhead Extension (Dumbbell)
4
10 reps
RPE 8
2A
Hammer Curl
3
12 reps
RPE 8.5
2B
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
3A
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
4
12 reps
RPE 9
4
Underhand Lat Pulldown
3
12 reps
RPE 8
5
Lat Pulldown
4
15 reps
RPE 9
6
Seated Row (Cable)
4
12 reps
RPE 8
7
Single Arm Iso Row
3
12 reps
RPE 8
8A
Pull-Up (Bodyweight)
3
12 reps
RPE 9
8B
Cable Crunch
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
4
15 reps
RPE 8
1B
Overhead Extension (Dumbbell)
4
10 reps
RPE 8
2A
Hammer Curl
3
12 reps
RPE 8.5
2B
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
3A
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
4
12 reps
RPE 9
4
Underhand Lat Pulldown
3
12 reps
RPE 8
5
Lat Pulldown
4
15 reps
RPE 9
6
Seated Row (Cable)
4
12 reps
RPE 8
7
Single Arm Iso Row
3
12 reps
RPE 8
8A
Pull-Up (Bodyweight)
3
12 reps
RPE 9
8B
Cable Crunch
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
4
15 reps
RPE 8
1B
Overhead Extension (Dumbbell)
4
10 reps
RPE 8
2A
Hammer Curl
3
12 reps
RPE 8.5
2B
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
3A
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
4
12 reps
RPE 9
4
Underhand Lat Pulldown
3
12 reps
RPE 8
5
Lat Pulldown
4
15 reps
RPE 9
6
Seated Row (Cable)
4
12 reps
RPE 8
7
Single Arm Iso Row
3
12 reps
RPE 8
8A
Pull-Up (Bodyweight)
3
12 reps
RPE 9
8B
Cable Crunch
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
4
15 reps
RPE 8
1B
Overhead Extension (Dumbbell)
4
10 reps
RPE 8
2A
Hammer Curl
3
12 reps
RPE 8.5
2B
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
3A
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
4
12 reps
RPE 9
4
Underhand Lat Pulldown
3
12 reps
RPE 8
5
Lat Pulldown
4
15 reps
RPE 9
6
Seated Row (Cable)
4
12 reps
RPE 8
7
Single Arm Iso Row
3
12 reps
RPE 8
8A
Pull-Up (Bodyweight)
3
12 reps
RPE 9
8B
Cable Crunch
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
4
15 reps
RPE 8
1B
Overhead Extension (Dumbbell)
4
10 reps
RPE 8
2A
Hammer Curl
3
12 reps
RPE 8.5
2B
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
3A
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
4
12 reps
RPE 9
4
Underhand Lat Pulldown
3
12 reps
RPE 8
5
Lat Pulldown
4
15 reps
RPE 9
6
Seated Row (Cable)
4
12 reps
RPE 8
7
Single Arm Iso Row
3
12 reps
RPE 8
8A
Pull-Up (Bodyweight)
3
12 reps
RPE 9
8B
Cable Crunch
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3 reps
RPE 8
2
Chest Press (Machine)
4
12 reps
RPE 9
3
Incline Bench Press (Barbell)
4
12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
3 reps
RPE 7.5
5
Chest Fly (Machine)
3
3 reps
RPE 7.5
6
Rear Delt Fly (Machine)
4
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
4 reps
RPE 8
8
Shoulder Press (Machine)
4
4 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3 reps
RPE 8
2
Chest Press (Machine)
4
12 reps
RPE 9
3
Incline Bench Press (Barbell)
4
12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
3 reps
RPE 7.5
5
Chest Fly (Machine)
3
3 reps
RPE 7.5
6
Rear Delt Fly (Machine)
4
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
4 reps
RPE 8
8
Shoulder Press (Machine)
4
4 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3 reps
RPE 8
2
Chest Press (Machine)
4
12 reps
RPE 9
3
Incline Bench Press (Barbell)
4
12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
3 reps
RPE 7.5
5
Chest Fly (Machine)
3
3 reps
RPE 7.5
6
Rear Delt Fly (Machine)
4
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
4 reps
RPE 8
8
Shoulder Press (Machine)
4
4 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3 reps
RPE 8
2
Chest Press (Machine)
4
12 reps
RPE 9
3
Incline Bench Press (Barbell)
4
12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
3 reps
RPE 7.5
5
Chest Fly (Machine)
3
3 reps
RPE 7.5
6
Rear Delt Fly (Machine)
4
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
4 reps
RPE 8
8
Shoulder Press (Machine)
4
4 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3 reps
RPE 8
2
Chest Press (Machine)
4
12 reps
RPE 9
3
Incline Bench Press (Barbell)
4
12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
3 reps
RPE 7.5
5
Chest Fly (Machine)
3
3 reps
RPE 7.5
6
Rear Delt Fly (Machine)
4
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
4 reps
RPE 8
8
Shoulder Press (Machine)
4
4 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3 reps
RPE 8
2
Chest Press (Machine)
4
12 reps
RPE 9
3
Incline Bench Press (Barbell)
4
12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
3 reps
RPE 7.5
5
Chest Fly (Machine)
3
3 reps
RPE 7.5
6
Rear Delt Fly (Machine)
4
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
4 reps
RPE 8
8
Shoulder Press (Machine)
4
4 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3 reps
RPE 8
2
Chest Press (Machine)
4
12 reps
RPE 9
3
Incline Bench Press (Barbell)
4
12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
3 reps
RPE 7.5
5
Chest Fly (Machine)
3
3 reps
RPE 7.5
6
Rear Delt Fly (Machine)
4
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
4 reps
RPE 8
8
Shoulder Press (Machine)
4
4 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3 reps
RPE 8
2
Chest Press (Machine)
4
12 reps
RPE 9
3
Incline Bench Press (Barbell)
4
12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
3 reps
RPE 7.5
5
Chest Fly (Machine)
3
3 reps
RPE 7.5
6
Rear Delt Fly (Machine)
4
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
4 reps
RPE 8
8
Shoulder Press (Machine)
4
4 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3 reps
RPE 8
2
Chest Press (Machine)
4
12 reps
RPE 9
3
Incline Bench Press (Barbell)
4
12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
3 reps
RPE 7.5
5
Chest Fly (Machine)
3
3 reps
RPE 7.5
6
Rear Delt Fly (Machine)
4
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
4 reps
RPE 8
8
Shoulder Press (Machine)
4
4 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3 reps
RPE 8
2
Chest Press (Machine)
4
12 reps
RPE 9
3
Incline Bench Press (Barbell)
4
12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
3 reps
RPE 7.5
5
Chest Fly (Machine)
3
3 reps
RPE 7.5
6
Rear Delt Fly (Machine)
4
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
4 reps
RPE 8
8
Shoulder Press (Machine)
4
4 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3 reps
RPE 8
2
Chest Press (Machine)
4
12 reps
RPE 9
3
Incline Bench Press (Barbell)
4
12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
3 reps
RPE 7.5
5
Chest Fly (Machine)
3
3 reps
RPE 7.5
6
Rear Delt Fly (Machine)
4
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
4 reps
RPE 8
8
Shoulder Press (Machine)
4
4 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3 reps
RPE 8
2
Chest Press (Machine)
4
12 reps
RPE 9
3
Incline Bench Press (Barbell)
4
12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
3 reps
RPE 7.5
5
Chest Fly (Machine)
3
3 reps
RPE 7.5
6
Rear Delt Fly (Machine)
4
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
4 reps
RPE 8
8
Shoulder Press (Machine)
4
4 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 9
2
Single Leg Press
4
20 reps
RPE 7.5
3
Seated Hamstring Curl
4
15 reps
RPE 8
4
Leg Extension
4
15 reps
RPE 9
5
Standing Calf Raise
12
15 reps
RPE 9
6
Deadlift (Barbell)
1
7
Sit Up
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 9
2
Single Leg Press
4
20 reps
RPE 7.5
3
Seated Hamstring Curl
4
15 reps
RPE 8
4
Leg Extension
4
15 reps
RPE 9
5
Standing Calf Raise
12
15 reps
RPE 9
6
Deadlift (Barbell)
1
7
Sit Up
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 9
2
Single Leg Press
4
20 reps
RPE 7.5
3
Seated Hamstring Curl
4
15 reps
RPE 8
4
Leg Extension
4
15 reps
RPE 9
5
Standing Calf Raise
12
15 reps
RPE 9
6
Deadlift (Barbell)
1
7
Sit Up
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 9
2
Single Leg Press
4
20 reps
RPE 7.5
3
Seated Hamstring Curl
4
15 reps
RPE 8
4
Leg Extension
4
15 reps
RPE 9
5
Standing Calf Raise
12
15 reps
RPE 9
6
Deadlift (Barbell)
1
7
Sit Up
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 9
2
Single Leg Press
4
20 reps
RPE 7.5
3
Seated Hamstring Curl
4
15 reps
RPE 8
4
Leg Extension
4
15 reps
RPE 9
5
Standing Calf Raise
12
15 reps
RPE 9
6
Deadlift (Barbell)
1
7
Sit Up
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 9
2
Single Leg Press
4
20 reps
RPE 7.5
3
Seated Hamstring Curl
4
15 reps
RPE 8
4
Leg Extension
4
15 reps
RPE 9
5
Standing Calf Raise
12
15 reps
RPE 9
6
Deadlift (Barbell)
1
7
Sit Up
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 9
2
Single Leg Press
4
20 reps
RPE 7.5
3
Seated Hamstring Curl
4
15 reps
RPE 8
4
Leg Extension
4
15 reps
RPE 9
5
Standing Calf Raise
12
15 reps
RPE 9
6
Deadlift (Barbell)
1
7
Sit Up
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 9
2
Single Leg Press
4
20 reps
RPE 7.5
3
Seated Hamstring Curl
4
15 reps
RPE 8
4
Leg Extension
4
15 reps
RPE 9
5
Standing Calf Raise
12
15 reps
RPE 9
6
Deadlift (Barbell)
1
7
Sit Up
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 9
2
Single Leg Press
4
20 reps
RPE 7.5
3
Seated Hamstring Curl
4
15 reps
RPE 8
4
Leg Extension
4
15 reps
RPE 9
5
Standing Calf Raise
12
15 reps
RPE 9
6
Deadlift (Barbell)
1
7
Sit Up
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 9
2
Single Leg Press
4
20 reps
RPE 7.5
3
Seated Hamstring Curl
4
15 reps
RPE 8
4
Leg Extension
4
15 reps
RPE 9
5
Standing Calf Raise
12
15 reps
RPE 9
6
Deadlift (Barbell)
1
7
Sit Up
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 9
2
Single Leg Press
4
20 reps
RPE 7.5
3
Seated Hamstring Curl
4
15 reps
RPE 8
4
Leg Extension
4
15 reps
RPE 9
5
Standing Calf Raise
12
15 reps
RPE 9
6
Deadlift (Barbell)
1
7
Sit Up
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 9
2
Single Leg Press
4
20 reps
RPE 7.5
3
Seated Hamstring Curl
4
15 reps
RPE 8
4
Leg Extension
4
15 reps
RPE 9
5
Standing Calf Raise
12
15 reps
RPE 9
6
Deadlift (Barbell)
1
7
Sit Up
4
25 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
4
15 reps
RPE 8
1B
Overhead Extension (Dumbbell)
4
10 reps
RPE 8
2A
Hammer Curl
3
12 reps
RPE 8.5
2B
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
3A
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
4
12 reps
RPE 9
4
Bicep Curl (Cable)
3
15 reps
RPE 10
5
Lat Pulldown
4
15 reps
RPE 9
6
Seated Row (Cable)
4
12 reps
RPE 8
7
Single Arm Iso Row
3
12 reps
RPE 8
8A
Pull-Up (Bodyweight)
3
12 reps
RPE 9
8B
Cable Crunch
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
4
15 reps
RPE 8
1B
Overhead Extension (Dumbbell)
4
10 reps
RPE 8
2A
Hammer Curl
3
12 reps
RPE 8.5
2B
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
3A
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
4
12 reps
RPE 9
4
Bicep Curl (Cable)
3
15 reps
RPE 10
5
Lat Pulldown
4
15 reps
RPE 9
6
Seated Row (Cable)
4
12 reps
RPE 8
7
Single Arm Iso Row
3
12 reps
RPE 8
8A
Pull-Up (Bodyweight)
3
12 reps
RPE 9
8B
Cable Crunch
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
4
15 reps
RPE 8
1B
Overhead Extension (Dumbbell)
4
10 reps
RPE 8
2A
Hammer Curl
3
12 reps
RPE 8.5
2B
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
3A
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
4
12 reps
RPE 9
4
Bicep Curl (Cable)
3
15 reps
RPE 10
5
Lat Pulldown
4
15 reps
RPE 9
6
Seated Row (Cable)
4
12 reps
RPE 8
7
Single Arm Iso Row
3
12 reps
RPE 8
8A
Pull-Up (Bodyweight)
3
12 reps
RPE 9
8B
Cable Crunch
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
4
15 reps
RPE 8
1B
Overhead Extension (Dumbbell)
4
10 reps
RPE 8
2A
Hammer Curl
3
12 reps
RPE 8.5
2B
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
3A
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
4
12 reps
RPE 9
4
Bicep Curl (Cable)
3
15 reps
RPE 10
5
Lat Pulldown
4
15 reps
RPE 9
6
Seated Row (Cable)
4
12 reps
RPE 8
7
Single Arm Iso Row
3
12 reps
RPE 8
8A
Pull-Up (Bodyweight)
3
12 reps
RPE 9
8B
Cable Crunch
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
4
15 reps
RPE 8
1B
Overhead Extension (Dumbbell)
4
10 reps
RPE 8
2A
Hammer Curl
3
12 reps
RPE 8.5
2B
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
3A
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
4
12 reps
RPE 9
4
Bicep Curl (Cable)
3
15 reps
RPE 10
5
Lat Pulldown
4
15 reps
RPE 9
6
Seated Row (Cable)
4
12 reps
RPE 8
7
Single Arm Iso Row
3
12 reps
RPE 8
8A
Pull-Up (Bodyweight)
3
12 reps
RPE 9
8B
Cable Crunch
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
4
15 reps
RPE 8
1B
Overhead Extension (Dumbbell)
4
10 reps
RPE 8
2A
Hammer Curl
3
12 reps
RPE 8.5
2B
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
3A
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
4
12 reps
RPE 9
4
Bicep Curl (Cable)
3
15 reps
RPE 10
5
Lat Pulldown
4
15 reps
RPE 9
6
Seated Row (Cable)
4
12 reps
RPE 8
7
Single Arm Iso Row
3
12 reps
RPE 8
8A
Pull-Up (Bodyweight)
3
12 reps
RPE 9
8B
Cable Crunch
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
4
15 reps
RPE 8
1B
Overhead Extension (Dumbbell)
4
10 reps
RPE 8
2A
Hammer Curl
3
12 reps
RPE 8.5
2B
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
3A
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
4
12 reps
RPE 9
4
Bicep Curl (Cable)
3
15 reps
RPE 10
5
Lat Pulldown
4
15 reps
RPE 9
6
Seated Row (Cable)
4
12 reps
RPE 8
7
Single Arm Iso Row
3
12 reps
RPE 8
8A
Pull-Up (Bodyweight)
3
12 reps
RPE 9
8B
Cable Crunch
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
4
15 reps
RPE 8
1B
Overhead Extension (Dumbbell)
4
10 reps
RPE 8
2A
Hammer Curl
3
12 reps
RPE 8.5
2B
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
3A
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
4
12 reps
RPE 9
4
Bicep Curl (Cable)
3
15 reps
RPE 10
5
Lat Pulldown
4
15 reps
RPE 9
6
Seated Row (Cable)
4
12 reps
RPE 8
7
Single Arm Iso Row
3
12 reps
RPE 8
8A
Pull-Up (Bodyweight)
3
12 reps
RPE 9
8B
Cable Crunch
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
4
15 reps
RPE 8
1B
Overhead Extension (Dumbbell)
4
10 reps
RPE 8
2A
Hammer Curl
3
12 reps
RPE 8.5
2B
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
3A
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
4
12 reps
RPE 9
4
Bicep Curl (Cable)
3
15 reps
RPE 10
5
Lat Pulldown
4
15 reps
RPE 9
6
Seated Row (Cable)
4
12 reps
RPE 8
7
Single Arm Iso Row
3
12 reps
RPE 8
8A
Pull-Up (Bodyweight)
3
12 reps
RPE 9
8B
Cable Crunch
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
4
15 reps
RPE 8
1B
Overhead Extension (Dumbbell)
4
10 reps
RPE 8
2A
Hammer Curl
3
12 reps
RPE 8.5
2B
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
3A
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
4
12 reps
RPE 9
4
Bicep Curl (Cable)
3
15 reps
RPE 10
5
Lat Pulldown
4
15 reps
RPE 9
6
Seated Row (Cable)
4
12 reps
RPE 8
7
Single Arm Iso Row
3
12 reps
RPE 8
8A
Pull-Up (Bodyweight)
3
12 reps
RPE 9
8B
Cable Crunch
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
4
15 reps
RPE 8
1B
Overhead Extension (Dumbbell)
4
10 reps
RPE 8
2A
Hammer Curl
3
12 reps
RPE 8.5
2B
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
3A
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
4
12 reps
RPE 9
4
Bicep Curl (Cable)
3
15 reps
RPE 10
5
Lat Pulldown
4
15 reps
RPE 9
6
Seated Row (Cable)
4
12 reps
RPE 8
7
Single Arm Iso Row
3
12 reps
RPE 8
8A
Pull-Up (Bodyweight)
3
12 reps
RPE 9
8B
Cable Crunch
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
4
15 reps
RPE 8
1B
Overhead Extension (Dumbbell)
4
10 reps
RPE 8
2A
Hammer Curl
3
12 reps
RPE 8.5
2B
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
3A
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
4
12 reps
RPE 9
4
Bicep Curl (Cable)
3
15 reps
RPE 10
5
Lat Pulldown
4
15 reps
RPE 9
6
Seated Row (Cable)
4
12 reps
RPE 8
7
Single Arm Iso Row
3
12 reps
RPE 8
8A
Pull-Up (Bodyweight)
3
12 reps
RPE 9
8B
Cable Crunch
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3 reps
RPE 8
2
Chest Press (Machine)
4
12 reps
RPE 9
3
Incline Bench Press (Barbell)
4
12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
3 reps
RPE 7.5
5
Chest Fly (Machine)
3
3 reps
RPE 7.5
6
Rear Delt Fly (Machine)
4
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
4 reps
RPE 8
8
Shoulder Press (Machine)
4
4 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3 reps
RPE 8
2
Chest Press (Machine)
4
12 reps
RPE 9
3
Incline Bench Press (Barbell)
4
12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
3 reps
RPE 7.5
5
Chest Fly (Machine)
3
3 reps
RPE 7.5
6
Rear Delt Fly (Machine)
4
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
4 reps
RPE 8
8
Shoulder Press (Machine)
4
4 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3 reps
RPE 8
2
Chest Press (Machine)
4
12 reps
RPE 9
3
Incline Bench Press (Barbell)
4
12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
3 reps
RPE 7.5
5
Chest Fly (Machine)
3
3 reps
RPE 7.5
6
Rear Delt Fly (Machine)
4
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
4 reps
RPE 8
8
Shoulder Press (Machine)
4
4 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3 reps
RPE 8
2
Chest Press (Machine)
4
12 reps
RPE 9
3
Incline Bench Press (Barbell)
4
12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
3 reps
RPE 7.5
5
Chest Fly (Machine)
3
3 reps
RPE 7.5
6
Rear Delt Fly (Machine)
4
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
4 reps
RPE 8
8
Shoulder Press (Machine)
4
4 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3 reps
RPE 8
2
Chest Press (Machine)
4
12 reps
RPE 9
3
Incline Bench Press (Barbell)
4
12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
3 reps
RPE 7.5
5
Chest Fly (Machine)
3
3 reps
RPE 7.5
6
Rear Delt Fly (Machine)
4
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
4 reps
RPE 8
8
Shoulder Press (Machine)
4
4 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3 reps
RPE 8
2
Chest Press (Machine)
4
12 reps
RPE 9
3
Incline Bench Press (Barbell)
4
12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
3 reps
RPE 7.5
5
Chest Fly (Machine)
3
3 reps
RPE 7.5
6
Rear Delt Fly (Machine)
4
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
4 reps
RPE 8
8
Shoulder Press (Machine)
4
4 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3 reps
RPE 8
2
Chest Press (Machine)
4
12 reps
RPE 9
3
Incline Bench Press (Barbell)
4
12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
3 reps
RPE 7.5
5
Chest Fly (Machine)
3
3 reps
RPE 7.5
6
Rear Delt Fly (Machine)
4
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
4 reps
RPE 8
8
Shoulder Press (Machine)
4
4 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3 reps
RPE 8
2
Chest Press (Machine)
4
12 reps
RPE 9
3
Incline Bench Press (Barbell)
4
12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
3 reps
RPE 7.5
5
Chest Fly (Machine)
3
3 reps
RPE 7.5
6
Rear Delt Fly (Machine)
4
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
4 reps
RPE 8
8
Shoulder Press (Machine)
4
4 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3 reps
RPE 8
2
Chest Press (Machine)
4
12 reps
RPE 9
3
Incline Bench Press (Barbell)
4
12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
3 reps
RPE 7.5
5
Chest Fly (Machine)
3
3 reps
RPE 7.5
6
Rear Delt Fly (Machine)
4
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
4 reps
RPE 8
8
Shoulder Press (Machine)
4
4 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3 reps
RPE 8
2
Chest Press (Machine)
4
12 reps
RPE 9
3
Incline Bench Press (Barbell)
4
12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
3 reps
RPE 7.5
5
Chest Fly (Machine)
3
3 reps
RPE 7.5
6
Rear Delt Fly (Machine)
4
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
4 reps
RPE 8
8
Shoulder Press (Machine)
4
4 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3 reps
RPE 8
2
Chest Press (Machine)
4
12 reps
RPE 9
3
Incline Bench Press (Barbell)
4
12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
3 reps
RPE 7.5
5
Chest Fly (Machine)
3
3 reps
RPE 7.5
6
Rear Delt Fly (Machine)
4
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
4 reps
RPE 8
8
Shoulder Press (Machine)
4
4 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3 reps
RPE 8
2
Chest Press (Machine)
4
12 reps
RPE 9
3
Incline Bench Press (Barbell)
4
12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
3 reps
RPE 7.5
5
Chest Fly (Machine)
3
3 reps
RPE 7.5
6
Rear Delt Fly (Machine)
4
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
4 reps
RPE 8
8
Shoulder Press (Machine)
4
4 reps
RPE 8
Week 1
1 / 12 Weeks
Day 3
1
Leg Press4 Sets
15 Reps
@9
2
Single Leg Press4 Sets
20 Reps
@7.5
3
Seated Hamstring Curl4 Sets
15 Reps
@8
4
Leg Extension4 Sets
15 Reps
@9
5
Standing Calf Raise12 Sets
15 Reps
@9
6
Deadlift (Barbell)1 Set
7
Sit Up4 Sets
25 Reps
@8
Day 2
1
Bench Press (Dumbbell)3 Sets
3 Reps
@8
2
Chest Press (Machine)4 Sets
12 Reps
@9
3
Incline Bench Press (Barbell)4 Sets
12 Reps
@8
4
Incline Chest Fly (Dumbbell)3 Sets
3 Reps
@7.5
5
Chest Fly (Machine)3 Sets
3 Reps
@7.5
6
Rear Delt Fly (Machine)4 Sets
15 Reps
@8
7
Lateral Raise (Dumbbell)4 Sets
4 Reps
@8
8
Shoulder Press (Machine)4 Sets
4 Reps
@8
Day 1
1A
Preacher Curl (EZ Bar)4 Sets
15 Reps
@8
1B
Overhead Extension (Dumbbell)4 Sets
10 Reps
@8
2A
Hammer Curl3 Sets
12 Reps
@8.5
2B
Lying Tricep Extension (Barbell)3 Sets
10 Reps
@8
3A
V-Handle Tricep Pushdown (Cable)4 Sets
12 Reps
@8.5
3B
Bicep Curl (Dumbbell)4 Sets
12 Reps
@9
4
Underhand Lat Pulldown3 Sets
12 Reps
@8
5
Lat Pulldown4 Sets
15 Reps
@9
6
Seated Row (Cable)4 Sets
12 Reps
@8
7
Single Arm Iso Row3 Sets
12 Reps
@8
8A
Pull-Up (Bodyweight)3 Sets
12 Reps
@9
8B
Cable Crunch3 Sets
10 Reps
@8
Day 4
1A
Preacher Curl (EZ Bar)4 Sets
15 Reps
@8
1B
Overhead Extension (Dumbbell)4 Sets
10 Reps
@8
2A
Hammer Curl3 Sets
12 Reps
@8.5
2B
Lying Tricep Extension (Barbell)3 Sets
10 Reps
@8
3A
V-Handle Tricep Pushdown (Cable)4 Sets
12 Reps
@8.5
3B
Bicep Curl (Dumbbell)4 Sets
12 Reps
@9
4
Bicep Curl (Cable)3 Sets
15 Reps
@10
5
Lat Pulldown4 Sets
15 Reps
@9
6
Seated Row (Cable)4 Sets
12 Reps
@8
7
Single Arm Iso Row3 Sets
12 Reps
@8
8A
Pull-Up (Bodyweight)3 Sets
12 Reps
@9
8B
Cable Crunch3 Sets
10 Reps
@8
Day 5
1
Bench Press (Dumbbell)3 Sets
3 Reps
@8
2
Chest Press (Machine)4 Sets
12 Reps
@9
3
Incline Bench Press (Barbell)4 Sets
12 Reps
@8
4
Incline Chest Fly (Dumbbell)3 Sets
3 Reps
@7.5
5
Chest Fly (Machine)3 Sets
3 Reps
@7.5
6
Rear Delt Fly (Machine)4 Sets
15 Reps
@8
7
Lateral Raise (Dumbbell)4 Sets
4 Reps
@8
8
Shoulder Press (Machine)4 Sets
4 Reps
@8